3/3/23

With an unweighted BB, do 2 rounds of:

Row - 10 reps

Standing Shoulder Press - 10 reps

Back Squat - 10 reps

#1  BB Back Squat - regular tempo

Work up to a heavy set of 12 reps.

Then take off 10% and do 2 more sets x 12 reps.

#2  This is continuous work.  Do 3 rounds of:

Goblet Squat                                15-20-25 reps

Cable Row                                    15-20-25 reps

DB Incline Bench Press               15-20-25 reps

DB Hammer Curl                        15-20-25 reps

DB Waiter's Walk                        50 meters each round

Tire Pull (walking backward)     25 meters with 50 lbs

For the waiter's walk, one DB in each hand.  One hand

is overhead, one hand is at your side.  Switch hands at 25m.